Weighed 255 this morning.

WU:
DROM, Dynamic Stretching
15-12-9
PVC OHS
16kg KB deadlift
16kg KB swing
-cut the above a little short because my low back is still tight/whatever from Monday

Oly Programming:
3-position snatch (floor, knee, mid-thigh)
70% x 3 x 3 - 140#
75% x 3 x 3 - 150#

Snatch Pull
93% x 5 x 5 - 185#

Back Squat (HBBS)
65% x 5 - 235#
70% x 5 - 255#
74% x 4 - 275#
80% x 3 x 2 - 290#

No Metcon. Did 3x5 chinups instead.

Open gym day, made this another oly day using programming from what we're currently doing.

WU:
DROM, Dynamic Stretching, Burgener WU w/ PVC

Oly Programming:
Snatch
70% x 3 - 140#
75% x 2 - 150#
80% x 1 - 160#
85% x 1 - 170#
80% x 1 - 160#
75% x 1 - 150#

Clean and Jerk
70% x 3 - 185#
75% x 2 - 200#
80% x 1 - 210#
85% x 1 - 225#
80% x 1 - 210#
75% x 1 - 200#

Clean Shrug
110% x 6 x 5 - 295#
Dropped the last rep of the 4th set on my left shin, got lucky that it will probably just be a bad bruise. (vs breaking my f leg)

RDL
68% (of clean) x 8 x 5 - 180#

I added press as well. Press was not part of programming, but I had some extra time at the end and since my press is weak sauce I was happy to get 3x5 in.

Press
3 x 5 x 155#

Weighed 258.5# this morning and my crap BF meter said 16.1% bodyfat. This seems low, or at least I feel/look fatter than that.

Had a sub coach today...

WU:
DROM, Dynamic Stretching, 10 OHS with PVC + 3 sots OHS grip presses per OHS
2 rounds of stuff that is harder now that I weigh more:
5 deadhang pullups
5 HSPU (subbed feet on a box)
10 situps (ok these aren't harder)

Oly programming:
Power Snatch + Snatch
75% x 4 sets
150#
Felt easy.

Snatch Deadlift
100% x 7 x 2
100% x 5 x3
used 215# even though my snatch 1RM is currently 200#. Tried wrist straps for a few rounds, but I'm not really used to using them. I think they will be helpful though, as snatch grip is really hard on my hands after a while.

Clean Pull
96% x 5 x 3 (should have been 5 x 5, but got cut short because of metcon - I hate when that happens.)
255#

Metcon:
15-12-9
105# thruster
pullups
burpees

11:30 something. Did not like this one, was just too much volume after lots of weight volume, and too hard on the shoulders imo. Gonna blame this on the sub coach, even though he may or may not deserve it.

3/11/2010
Played basketball. Felt like crap.

3/12/2010
I have a cold, but felt ok today, considering.

WU:
Jump rope, DROM, Dynamic stretching

Oly Programming:
Power Clean + Clean
75% x 4 sets - 205# - these felt easy/good.

Clean High Pull
78% x 5 x 2 - 205#
78% x 4 x 3 - 205#

Snatch Balance
70% x 3 x 2 - 140#
75% x 3 x 2 - 150#
80% x 3 - 160# - first 4 sets felt a little off, 5th set felt easy as I focused on staying more upright with my torso/chest high.

Metcon:
20s on/10s off, 3 rounds
L-hang from rings (arms above) - first round only held L for about 10s, after that tuck-sit
handstand hold (against wall)
125lb OHS (was supposed to be 115, whatever. Got 6-8 per round or so)

Above post should read Wednesday basketball (3/10) and Thursday oly (3/11).

---

And I'm taking a layoff for about a week. No bumper plates at Caribbean resorts as far as I can tell.

Turquoise water, beaches and margaritas imo. And vitamin D.

Was on Vacation, so this was an abbreviated workout after a day at the beach:

WU: DROM, Dynamic stretching,
Renegade DB rows: 2x5(each arm): 2x50lbs

The hotel gym was terrible... the first barbell literally broke when I loaded plates, and the second looked shaky so I didn't want to load more than 2x45lb plates.

"Strength":
Front Squat
3x10x135lbs

Some d came up to me and said "that looks hard" and I just looked at him and said "HA" but not for the reasons he thought. Thank god I don't go to a "normal" gym, I couldn't handle it.

Press
3x5x160lbs

Metcon:
DB Snatches
1x10x50lbs (each arm)
25 pushups

Very light/easy workout.

Back from vacation. Feel good and well rested.

WU:
800m light run
DROM, dynamic stretching
3 rounds of:
3 reps of ea DL/Hang power clean/front squat/push press complex (45lbs/95lbs/125lbs)
10 pushups
10 back extensions

Box's Strength Programming:
Deadlift 1 x 5 @ 75%
375#

Deadlift 1 x 3 @ 85%
425#

Deadlift 1 x 1 or more @ 95%
475#x3 (Sweet, 500+ should be no problem now, obv.)

Metcon:
3 rounds for max reps/calories
C2 row - 1 minute
rest 30 seconds
power clean & jerk - 1 minute
rest 30 seconds
abmat sit-up - 1 minute
rest 30 seconds

190 total reps/calories, 155lb clean and jerks.

WU:
1 min light 20" box jump
DROM, Dynamic stretching
10 pushups
5 deadhang pullups
1 min light 20" box jump
10 pushups, 5 deadhang pullups
1 min light 20" box jump

Oly Programming:
2-position snatch (floor, mid-thigh)
77% x 2 sets - 150#
81% x 3 sets - 160#

Snatch pull
98% x 3 x 5 - 200#

Snatch push press
81% x 3 x 3 - 165#

Back squat (oly/hbbs)
85% x 4 x 5 - 315#

WU:
DROM, Burgener WU, PVC snatches, light snatches

Oly Programming:
Snatch
80% x 1 - 160#
82% x 1 - 165#
84% x 1 - 170#
87% x 1 - 175#
84% x 1 - 170#
82% x 1 - 165#

Clean & Jerk
80% x 1 - 210#
82% x 1 - 215#
84% x 1 - 225#
87% x 1 - 230#
84% x 1 - 225#
82% x 1 - 215#

Clean Shrug
113% x 6 x 5 - 300#

Press
1 x 3 x 135#
1 x 2 x 155#
1 x 1 x 185#
1 x 1 x 190#
1 x 1 x 195# (PR)
1 x F x 200#

Took video, will put it up later.

Some vids from today:
Snatches
Clean and Jerks
First set of clean shrugs
Presses, including 195# PR

I know the clean isn't the hard part for you here, as you're power cleaning them, but looks like your hip extension is incomplete. Also the bar is set way out in front of you on the snatches. Is this intentional?

Hip extension is incomplete on my cleans. I wasn't hitting my power position well on my snatches the previous session, one of the reasons I wanted to video. I also don't hit my snatch power position properly in these vids either, but it's more noticeable in the cleans.

The snatches are set up with the bar over the joint of my toes/foot, which is the proper position.

The bar appears to be more forward than that.

could be the camera angle or whatev

Hips shoot up early in both but it's very noticeable in the snatches. Agree the bar looks more forward than that but it could be the camera angle.

It's the camera angle that makes the bar setup look further forward.

Regarding the hips, it's less pronounced than it used to be for me, but could be the reason I didn't feel myself hitting my power position correctly the past couple of days. My PC is relatively strong compared to my AC/quads, so this has been something I've noticed and been working on. I'm also hoping getting more FS/HBBS into my schedule sometime soon will help this.

A performance gym just moved in next door to my work this month and I stopped by and they have bumpers and a couple of platforms. They said I could drop in whenever for like $20-30/month. Some guys have all the luck, I guess. I'm gonna try and go there a couple of times a week (in addition to my other programming) just to (oly or front) squat.

it isn't his destiny to hip extend because the smoke monster will get him if he does

WU:
DROM, dynamic stretching
3 rounds (not for time):
24kg KB swings
10 PVC OHS
10 spiderman pushups

Oly Programming:

Power Clean
70%x3x5
195#

Snatch High Pull
70%x3x5
145#

Snatch Balance
65%x3x5
135#

Metcon:
10-8-6-4-2 (w/ 95lb barbell)
deadlift
power clean
thruster
5:41

Weighed 254 this morning.

WU: DROM, Dynamic Stretching, light PVC OHS sets, LBBS with bar

Crossfit Total:
3 attempts at each of:

back squat - 1 rep max
press - 1 rep max
deadlift - 1 rep max

Warmed up each approprately, here are my attempts:

Squat (LBBS):
1st: 415 (PR) Easy.
2nd: 435 (PR)
3rd: 455 (F) - got out of hole and just got stuck about halfway up... I have this weight, I think. Just not today.

Press:
1st: 195 - Had it our in front of me a little bit and struggled, but got it.
2nd: 200 (PR) - Nice surprise.
3rd: 205 (F) - No chance.

Deadlift:
1st: 505 (F) - Really just wobbly and got too far back on my heels. Again, I have this weight, just not today.
2nd: 495 (PR) - So solid compared to the 505 attempt, I don't really know what's up with that.
3rd: 505 (F) - Tired and didn't even break it that far off of the platform.

Crossfit Total: 1130 lbs

+115lbs over 12.5.09, so I'm happy with that.

animal

yeah I'd be damn happy with those #'s

I cite the fact he's 50% more of me than me as an excuse to why these are lol huge.

Light oly day today, my back's a little tired after yesterday.

WU:
Dynamic Stretching, DROM, PVC Burgener WU, light snatches

Oly Programming:
Snatch
70% x 2 - 140#
75% x 2 - 150#
77% x 1 x 2 - 155#
vid

Clean & Jerk
70% x 2 - 185#
75% x 2 - 200#
77% x 1 x 2 - 205#
vid

Snatch Shrug
105% x 6 x 5 - 210#
vid of first two sets

RDL
60% (of clean) x 6 x 5

Deadhang pullups
15 (sets) x 2

WU:
DROM, dynamic stretching, jump rope
20lb med ball: 12-9-6 pushup, deadlift, push press toss

Oly Programming:
Jerk off Blocks
78% x 3 x 3 - 215#
81% x 3 x 2 - 225#

blocks

Clean Pull
100% x 3 x 5 - 265#

Back Squat (HBBS)
86% x 4 x 5 - 325#
Felt good, hips a little bit tight.

Metcon:
For time: (a scaled cffb metcon)
75 Push Ups (was 100, but I was running late on squats and rushed them a little, so my coach said do 75)

*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately broad jump 10m. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and 10m broad jumps must be completed.

4 sets of broad jumps, 6:20 total

3/31/2010
Basketball. Last game of this league, not re-signing up. Re-tweaked something with my ankle that I hurt f'ing around in the Caribbean. Whatever I am sure it's nothing.

4/1/2010
WU:
Dynamic Stretching, DROM
10-7-5, not for time
pvc ohs, situps, pullups

Oly Programming:
Clean off Blocks (above knee)
70% x 3 x 4 - 185#

Clean High-Pull
84% x 3 x 5 - 225#

Snatch Balance
75% x 3 x 2 - 155#
80% x 3 x 3 - 165#
One miss in there somewhere. Otherwise fine, but my right wrist had some pain.

Metcon:
AMRAP
10 x 24kg kb swings
5 power snatches, 115lbs

With a partner, I started on swings and whoever was doing the swings had to wait for whoever was power snatching. I think metcon snatches like this mess with my form, obv. Which is dumb.

4.5 rounds

Tired today.

WU:
DROM, jump rope, 10 PVC OHS, 10 spiderman pushups, jump rope, 10 PVC OHS, 10 dive bombers

Oly Programming:

Muscle Snatch
70% x 5 - 115#
75% x 3 x 2 - 125#
78% x 3 - 135#
Wasn't really sure what my 1RM muscle snatch was, so just did something reasonable.

Clean and Jerk
70% x 3 x 3 - 185#
75% x 2 x 3 - 200#
Tired during these.

Front Squat
85% x 4 x 5 - 235#
Probably should have done a little bit more, but again haven't tested 1RM in a while. I was estimating off of 275#, but I'm guessing it should be more in the range of 295-315.